Importance of Calcium in Your Diet

CLEVELAND - You’ve probably heard at some point that calcium is an important part of your diet.

But why exactly is that?

“Calcium is essential to help build strong bones and teeth, and it is vital for your organs to work, such as your heart, nerves and muscles,” said Julia Zumpano, RD, registered dietitian at Cleveland Clinic. 

Zumpano said sometimes it can be hard to know if you’re calcium deficient, especially if it’s a milder case.

Symptoms may not always be present.

However, if it’s more severe, a person may notice dry or brittle nails, tingling or numbness in their hands and feet, extreme fatigue and even an irregular heartbeat.

So, how much calcium does an adult need?

Zumpano saidit’s recommended that anyone under 50 years old get1,000 milligrams per day and for anyone older, 1,200 milligrams.

You also shouldn’t rely on supplements to get your daily amount.

“Our richest sources of calcium are found in dairy foods. Milk, yogurt, cottage cheese, and cheese are going to be your best sources of calcium. There are other sources of plant-based calcium found in legumes, nuts, seeds, and spinach, and some vegetables, although we don't get nearly as much calcium from those plant-based sources as we do from dairy,” she noted. 

Zumpano said if you can't tolerate or dislike dairy products, you could opt for calcium-fortified beverages such as orange juice, soy, almond or oat milk.

You could also get creative with dairy by making a smoothie, pudding or hot chocolate with milk.